APRIL 3, 2024 WATERMELON

Watermelon is a fruit that most people overlook. It's mostly a summer fruit, and people don't think to eat it during the winter.

Watermelon has several health benefits. One of these is that watermelon can help protect your joints because watermelon contains a compound called citrulline, which turns into arginine in the body. Arginine is an amino acid that helps build protein and maintain healthy tissue. In addition, arginine has anti-inflammatory properties that can help to reduce swelling and pain in the joints. In addition arginine is a vasodilator - it releases nitrous oxide which dilates blood vessels.

It is also a good source of lycopene, an antioxidant that can help lower heart disease rates. Lycopene helps to reduce inflammation and keep cholesterol from building up in the arteries. Additionally, watermelon is a good source of potassium, which helps regulate blood pressure. I use lycopene to reduce the size of the prostate in benign prostatic hypertrophy (BPH)

Just one cup of watermelon provides 10% of the recommended daily intake for potassium

So reach for watermelon in the grocery store even during the winter.

Until tomorrow…

APRIL 2 2024 DIFFERENT CHOICES OF MILK

The landscape of milk alternatives has dramatically transformed, with a notable rise in the popularity of plant-based options. Among these alternatives, coconut milk and almond milk have emerged as two of the most favored choices for health-conscious consumers. When I was younger I had raw milk. We had milk delivered in glass bottles, not cartons.

The shift towards plant-based milks is not just a trend but a reflection of changing dietary preferences and growing health consciousness. Consumers are increasingly opting for dairy alternatives due to lactose intolerance, environmental concerns, and a desire for lower-calorie options. This shift is supported by a growing body of research highlighting the health benefits of plant-based diets, including reduced risk of heart disease and improved digestion. There is almond, coconut, hazel nut, flax seed and much more

Coconut milk, derived from the flesh of mature coconuts, is a creamy, tropical delight known for its rich texture and sweet, nutty flavor Nutritionally, coconut milk is high in calories and saturated fats, but these fats are mostly medium-chain triglycerides (MCTs), which are metabolized differently than other fats and may offer health benefits like improved metabolism. However, coconut milk’s high saturated fat content has raised some nutritional concerns As a Type O blood type, coconut doesn’t agree with me I prefer almond milk.

Almond milk, made from ground almonds and water, presents a stark contrast to coconut milk. It’s light, with a slightly sweet and nutty flavor, and has gained immense popularity as a low-calorie, low-fat dairy alternative. Almond milk is a great source of vitamin E.

Explore the differences in nut milk. Find the one right for you

Until tomorrow…

APRIL 1, 2024 CABBAGE

We often overlook eating cabbage . We should not ! Cabbage is a rich source of essential vitamins and minerals to offering a range of medicinal properties, cabbage is a versatile ingredient that can uplift your health in numerous ways

There are many reasons to eat cabbage It is chock full of vitamins. Cabbage is a nutrient-dense food that packs a punch when it comes to vitamins and minerals. It is an excellent source of Vitamin K, crucial for blood clotting and bone health. Additionally, it’s rich in Vitamin C, which is vital for skin health and immune function, and Vitamin B6, which plays a key role in brain development and function. The mineral content is equally impressive, boasting calcium for strong bones, potassium for blood pressure regulation, and magnesium for nerve function.

Cabbage is rich in a variety of antioxidants, including glucosinolates, polyphenols, and sulfur compounds. These antioxidants work in tandem to combat oxidative stress, thereby reducing the risk of chronic diseases such as heart disease and cancer. The presence of these antioxidants also has anti-inflammatory properties. As part as digestion , cabbage is high in both soluble and insoluble fiber, it aids in the digestive process by adding bulk to stools and promoting regular bowel movements. This makes cabbage a helpful food for conditions like constipation and irritable bowel syndrome (IBS).

But the digestive benefits of cabbage don’t stop at fiber. Fermented forms of cabbage, such as sauerkraut and kimchi, are rich in probiotics

For all of the above reasons you should eat CABBAGE

Until tomorrow.

MARCH 28, 20924 THE SKIN

What is the largest organ in the human body? If you answered the colon or the liver , you are wrong. The largest organ in terms of surface area and weight is THE SKIN, which is the most overlooked. Our skin is a fluid barrier, a major source of sensory input, a temperature controller, ands a contributor in the immune system.
Do you take care of your skin? First of all hydration is the first key point. You must drink water every day - about 8 glasses of 8 oz of water/day. There are many stressors to the human skin. These are environmental. By this I mean the weather, the sun and the pollution. We live in a toxic world. Many illnesses first manifest their problem on the skin. This is especially true of some internal cancers. This is also apparaent when we discuss candida overgrowth. 
It is said but 1 in 5 Americans wil develop skin cancer. Is this due to lack of vitamin because of skin sun screeners or not enough and you are spending too much time in the sun. We do knwo that melanoma is on the rise in the last decade by 20-30%.
The fastest growing industry is the cosmetoic industry. This is not only for the women, but equally for the men. More cosmetic products for men are now on the shelves. Did you know that by age 50, the average female will spend at least 250,000 on hair and facial products. Look what some individuals pay for their hair color and hair cuts. It can be a bit outrageous, but we are a country of ' how we look on the outside.' If we ingest supplements/herbs and vitamins for the inner self, we should start helping the outer beauty with vitamins. So this is what the cosmetic industry is doing. Cosmeceuticals are products that have some medicinal benefits depending on what you put into the product. Organic and natural are different labels. The word natural follows no standard and has no regulatory agency, as the word , organic does.
Many skin products use the word anti-oxidants, or anti-aging. Be wary of these labels. What actually is in the product. One of the first doctors who made a skin care line was Dr. Perricone. I believe he was the first to add Vitamin C or asorbic acid to his products. It has been shown that skin products with asorbic acid revealed an increase in skin density, this having a protective effect. There are many cosmetic companies now using soy in their products as soy contains phytosterols which are potent anti - oxidants.

The one herb that has been recently added to skin products is Feverfew. This is most commonly asssociated with migraine prevention and arthritis. Feverfew does have anti-inflammatory and anti oxidant potential. It is effective in reducing the redness of the skin. Feverfew is part of the daisy family. One plant I always utilize in skin conditions is the pot marigold also known as Calendula.
One of the most studied and researched plants is Camella sinensis, also known as Green tea. tea is consumed only second to water in most countries. Today I am delighted that more Americans are consuming herbal teas, espeically Green, Oolong, White and Black tea. The polyphenoal in green tea, especially, EGCG inhibits colagenase activity and increases collagen formation.
Studies have shown that topical green tea applied to the face  inhibits ultraviolet-induced erythema and decreased DNA sun damage to the skin. You probably have seen green tea or EGCG added to the most expensive cosmetic products.
You also may start to see the following herbs added to some skin products. These include
Punica granatum, commonly known as Pomegranate, Coffea arabica, known as the Coffeeberry and Euterpe oleracea, known as the Acai berry.

Until tomorrow…

MARCH 27, 2024 SLEEP

Sleep plays an overall role in your life , yet many of us struggle with getting a restful night. Are you one of those individuals ? We do now that stress, diet and exercise can severely impact your sleep cycle. We need to sleep 5-6 hours of sleep every night, especially as we get older. Drinking enough water and building muscle mass along with sleep can ensure a long healthy life.

Certain vitamins and minerals can regulate your sleep by regulating your sleep cycle. Certain mineral deficiencies can disrupt your sleep cycle and by supplementing them can certainly help you

For one , Vitamin D has a profound effect on sleep quality. Many of us have moderate to severe deficiencies in Vitamin D Most of us do not get enough sunlight these days because we are afraid of sun exposure and the risk of skin cancer. Most doctors prescribe 1000 IU . I usually prescribe between 2000-8000 IU per day Studies have shown that Vitamin D receptors are in the brain and responsible for sleep regulation. Those with vitamin D deficiencies are more likely to experience sleep disorders resulting in poor sleep quality and duration of sleep. . So get more sun exposure and start eating fatty fish for your vitamin D requirements. It has also been shown that vitamin D deficiencies are associated with sleep apnea. This condition renders an increased risk of cardiovascular disease.

The next powerhouse supplement for sleep is the mineral, Magnesium Ut is responsible for more than 300 enzymatic reactions in the body, especially those that elicit relaxation and sleep. It deactivate adrenaline and relaxes muscles. There are maby studies to support the role of magnesium for sleep. There are many types of magnesium on the market. I prefer magnesium theanate You can always increase your intake of nuts and seeds and leafy greens to get more magnesium . You can always absorb magnesium through baths

These are just two supplements for sleep

Until tomorrow…

MARCH 26, 2024 DIETS

In the quest for optimal health and rapid weight loss, many turn to trendy diets, often without considering the potential health consequences. I recently red an article that cited the 7 worst diets. I was happy t see that the popular Atkins Diet was not on the list . ( Although Keto Diet similar to the Atkin’s was on the list ) For years Robert Atkin’s Diet- The Atkin’s Diet was criticized by the media. As the former Medical Director of the Atkins Center of Complimentary Medicine, this validates that the diet is not bad. The Atkins Diet told the worst that ‘white carbohydrates ‘ are bad I didn’t agree with Dr Atkins on the amount of fat. I feel the high fat was a bit too much. It seems that some of the diets out since his death in 2003, are deratives of the Atkins Diet. Protein Power and the South Beach diets are close to the Atkin’s with some changes in protein and fat.

There are more than 200 published diets . Some of the diets that were considered bad in this article were The Dukan Diet, The Ketogenc diet,Te Grapefruit Diet, The Raw Food , The HCG and the Cabbage Soup Diet. I want to comment of the Keto Diet

The Ketogenic Diet, commonly known as Keto, is a high-fat, very low-carbohydrate diet that has been adopted widely for weight loss. By drastically reducing carbohydrate intake and replacing it with fat, this diet aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While it can lead to short-term weight loss, the long-term health effects are a growing concern. The diet’s high fat content, particularly if saturated fats are consumed in large amounts, can increase the risk of heart disease. This is the ATKINS DIET . It is not a growing concern The Atkin’s Diet has been studied and its long term affects are not of a concern You just have to watch the amount of animal fat. You could replace the animal fat with avocados and nuts The Keto Diet is the Atkin’s Diet Credit should be to Dr Robert Atkins.

For years Robert Atkin’s Diet- The Atkin’s Diet was criticized by the media. As the former Medical Director of the Atkins Center of Complimentary Medicine, this validates that the diet is not bad. The Atkins Diet told the world that ‘white carbohydrates ‘ are bad I didn’t agree with Dr Atkins on the amount of fat. I feel the high fat was a bit too much. It seems that some of the diets out since his death in 2003, are deratives of the Atkins Diet. Protein Power and the South Beach diets are close to the Atkin’s with some changes in protein and fat.

Until tomorrow…

MARCH 25, 2024 HALITOSOS

Halitosis is the medical definition of Bad Breath. It’s a widespread issue that many face, and it can significantly impact one’s confidence and interactions with others. There are practical ways to eliminate bad breath, ensuring that your oral health is at its best and your breath is fresh. From enhancing daily routines to incorporating specific foods into your diet, these strategies are both simple and effective. Let’s explore how to keep bad breath at bay. It is well known that actor, Clark Gable (winner of the 1934 Academy Award ) had bad breath

Oral hygiene is the cornerstone of fresh breath. It is recommended that brushing teeth twice a day with fluoride toothpaste and flossing at least once is essential in removing the food particles and plaque that can harbor bacteria, the primary culprits of bad breath. I prefer using a water pik with an essential oil of my choice in the water chamber. I was recommended this by dental hygienist , Sandra Senzon . She is known as the Tooth Fairy Her techniques and visits her the last twenty years has changed my life. She cleans the pockets naturally which is where halitosis can start

Always being hydrated is essential especially for eliminating bad breath . Certainly foods that you ingest can have a major impact on the air you exhale. Certain foods like onions, garlic, and spices can linger on your breath long after your meal is over. These foods are absorbed into the bloodstream, transferred to the lungs, and affect the air you exhale. It’s not just about the immediate effect; these foods can continue to affect your breath for hours.

Lastly there is the mouthwash. Integrating mouthwash into your daily oral care routine can significantly enhance your breath freshness. Mouthwash reaches areas that brushing and flossing might miss, providing a thorough cleanse. It’s essential to choose a mouthwash that targets the bacteria responsible for bad breath rather than just masking the odor. As an individual in sobriety, I use Alcohol-free mouthwashes These are even recommended for the non sober individuals as they are less drying to the mouth, which is crucial since a dry mouth can exacerbate bad breath issues

Do yourself a favor—take care of your oral health It is vital. See the Tooth Fairy—Sandra Senzon

Until tomorrow…

MARCH 21, 2024 CHOCOLATE

If you didn't know this, chocolate is made from plants. It always comes back to the plants. Chocolate has the same health benefits as eating dark leafy green vegetables. Chocolate has a type of antioxidants called polyphenols which are also found in green tea and red wine. Dark chocolate contains many antioxidants such as flavonoids which protect the body from free radical damage. There are 8 times more antioxidants in dark chocolate than strawberries

Studies have shown that dark chocolate reduces blood pressure. The polyphenols found in chocolate also inhibit platelets from clumping, thus causing less incidence of atherosclerosis. Yes, there are fats in chocolate but these fats are good and similar to those found in olive oil. These fats are oleic acid, stearic acid and palmitic acid.

I would love to eat dark chocolate very day, but there are those calories to watch for. If you eat dark chocolate every day then you must balance out some of the other calories. I like people to enjoy life, so two - three small squares is fine to just help the sweet tooth cravings. The problem today is that dark chocolate has increased amounts of lead and cadmium Check out the brand you buy

So how much is enough. The Journal of Clinical Nutrition published a report that adding only half an ounce of dark chocolate to the average American diet is enough to increase total anti-oxidant capacity by 4% and lessen LDL cholesterol.

Do not forget that chocolate does contain a bit of caffeine in the substance theobromine. Some individuals are sensitive to chocolate and have reactions like palpitations or extra heart beats. Theobromine elevates moods as does the other substance in chocolate called phenethylamine. This substance releases endorphins.

Until tomorrow